Ever wonder why your diet doesn’t work? Do you eat clean and stick to your calorie goals, but your efforts are in vain? Most people follow cookie cutter diets with little or no results. However, these weight loss plans rarely work. It’s important to understand that there is no-one-size-fits-all diet.

The weight loss plans you see in magazine and on the Internet may work for some people, but this doesn’t mean they are good for you. For example, a 200-pound woman has different nutritional needs than a 150-pound girl with a history of bulimia or anorexia.

So, here are a few tips to make your diet work:

Customize Your Diet

If you can’t afford to see a nutritionist, use an existing diet with proven benefits. A good example is the Mediterranean diet or the ketogenic diet. There are thousands of websites and blogs that provide sample meal plans to help you out. Your job is to customize each meal plan according to your goals. For instance, if you’re lactose intolerant, replace dairy with soy products. Reduce or increase portions based on your weight and calorie goals. If you don’t take breakfast, have an extra snack later in the day.

Use Your Carbs Wisely

Some people are more sensitive to carbs than others. Your best bet is to eat carbs before and after working out. This way, your body will use sugar to fuel your muscles instead of storing it as fat. If you crave cake or ice cream, enjoy it right after your workout. Stick to protein and healthy fats throughout the day.

Eat Filling, Low-Calorie Foods

Are you constantly hungry? Do you feel the need to eat all the time? If so, choose low calorie foods that fill you up quickly. Fat-free yogurt, soup, celery, cucumbers, and protein shakes are a good choice. Soup has only a few calories, so there are no restrictions on how much you can eat. These foods fit into most diets and promote weight loss.